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[Timedog]

I don't recall saying I had a problem with the form, or the weight. Or that I'm new to working out. It's the discomfort in my wrists and shoulders that I have a problem with during squats.

I don't have wrist problems so much, but have maaaajor shoulder mobility problems with doing squats. My rotator cuffs are little bitches.

This helps me:

-Use a cylindrical pad on the bar. If your gym doesn't have one, but one. The bigger/more padding the better (I'm sure there's a limit to that, but one that's 1/8" thick isn't going to do much).

-Do shoulder dislocations. Today I did 2 sets of 10 shoulder dislocations before squatting, then did a set of 5 dislocations inbetween each of my 4 warm-up sets, and also inbetween my 3 working sets. This cut my shoulder pain in half from 2 days ago when I just did some dislocations before any of my sets and called it a day.

-Use a wider grip. I go as wide as possible without going so wide that I fear pinching my skin when I re-rack the bar. I'm also 6'6", but I don't see how a wide grip is going to effect form at all, and it's easier on the shoulders.

-Move your scapula's back so they're pressing against your each other and create a shelf with your traps. Set the bar on your traps instead of on your neck. Use a broomstick or just the the barbell with no weights to try to get an idea of what I'm talking about here. Tell me if this description doesn't make sense.

 

[snoopen]

Wrist pain squatting? How are you gripping the bar? Thumbless with a straight wrist is how SS teaches it and I have no problems...

Coached one of my beginner friends squatting today, he'a overweight and not very flexible.. Fixed his form and he went from struggling 40kg up to 80kg without much stress.. Will push him harder next session

 

[MrSerrels]

Age: 30
Height: 5 9"
Weight: 71kg
Goal: Strength/Weight Ratio for climbing
Current Training Schedule: Proper training for climbing on Sat, 2 hours of climbing 3x a week.
Current Training Equipment Available: Climbing gym!

Comments: This is more of a dietary thing, so I'd love to ask some of you guys.

I've been trying to lose weight, and I know very little about nutrition. Simply put I've practically been eliminating carbs, at least after breakfast. I haven't really lost weight, but I've gotten extremely trim. My waistline has dropped dramatically and I've been getting awesomely ripped (this is the good news part).

Also, physically my strength to weight has gone up. My fingers, forearms, back, etc have gotten very strong, quite quickly. This means I train extremely well, doing this kind of stuff .

Bad news -- I've not been climbing well! My arms get tired really quickly, I lose the strength in my forearms to the extent that I simply can't hold onto beginner holds despite having very strong fingers and forearms. It might be worth noting there is no muscle pain -- just no grip AT ALL.

I had a slight inkling that it was maybe because I haven't been eating hardly any carbs. Just as an experiment I ate a chocolate bar when my grip died very quickly. Within 15 minutes my grip felt stronger, not as strong as it should, but far stronger.

TL;DR: Is this something to do with my diet? Is there something I should be eating to help maintain forearm stamina and strength? Is this just a lack of fuel? I realise there most likely won't be many people who specialise in climbing or anything, but maybe someone who could help out with nutrition? What should I be eating to build strength, but still keep losing weight (looking to hit 68kg, very low body fat) and maintain the kind of tendon and forearm stamina needed to climb?

Sorry, massive post, but any help would be brilliant, because this is really holding me back

 

[jts]

Guys, quick question. I can't go to the gym today but I'm thinking about doing my workout day at home. I have a couple of dumbbells, a bench and a chin-up bar (although I can't do more than a single chin-up).

Today is my chest, bicep and leg day.

I'm thinking of:

Goblet squats
Dumbbell chest press (inclined or not, what do you think?)
Curls

Anything else I should throw in? Any other advice?

 

[Izick]

Guys, quick question. I can't go to the gym today but I'm thinking about doing my workout day at home. I have a couple of dumbbells, a bench and a chin-up bar (although I can't do more than a single chin-up).

Today is my chest, bicep and leg day.

I'm thinking of:

Goblet squats
Dumbbell chest press (inclined or not, what do you think?)
Curls

Anything else I should throw in? Any other advice?

I'm guessing you're going lighter, weight wise, so I say:

3 sets of Dumbell bench press, 12-15 reps
3 sets of Incline Dumbell bench press, 12-15 reps
X Sets of pushups, till you give out

3 sets of curls, 12-15 reps
3 sets of hammer curls, 12-15 reps
3 sets of concentraion curls 12-15 reps

Make it a chest and biceps day. I never usually do a chest/biceps day, but I know a lot of people who do.

 

[JB1981]

I don't recall saying I had a problem with the form, or the weight. Or that I'm new to working out. It's the discomfort in my wrists and shoulders that I have a problem with during squats.



Seeing as how I've only done a bit of curling in my past, this post applies to me.

First let me ask: what type of squat are you doing? High bar, low bar?

If you are doing low bar and can't keep your arms in closer then widen your grip but keep your elbows UP and make sure your thumbs are OVER the bar and not under. The bar is supported by your back, NOT your wrists or your forearms. Keeping the thumbs over the bar and the elbows up creates a shelf, locking the bar over the spine of the scapulae. The warm up sets should help with your shoulder mobility. You should also do 3 minutes on the concept 2 row machine to get your arms loose.

 

[jts]

I'm guessing you're going lighter, weight wise, so I say:

3 sets of Dumbell bench press, 12-15 reps
3 sets of Incline Dumbell bench press, 12-15 reps
X Sets of pushups, till you give out

3 sets of curls, 12-15 reps
3 sets of hammer curls, 12-15 reps
3 sets of concentraion curls 12-15 reps

Make it a chest and biceps day. I never usually do a chest/biceps day, but I know a lot of people who do.

Thanks fella.

 

[thomaser]

-Use a wider grip. I go as wide as possible without going so wide that I fear pinching my skin when I re-rack the bar. I'm also 6'6", but I don't see how a wide grip is going to effect form at all, and it's easier on the shoulders.

The reason you should use as narrow a grip as you can is that it helps to make your upper body tight and rigid, and brace the spine. Essential if you lift heavy. If you use a wider grip, you'll lose a bit of tension, increasing the risk of injury. But it's probably not a very big deal if you don't lift as heavy as you can, I dunno.

Edit: Tried for a new squat pr today at 110 kilos. Did the first set fine, but could only do two reps on the second set. Had to bail on the third rep. But it wasn't because I couldn't move the weight - it was because I didn't hold it tightly enough, so it kinda slipped and I lost my balance. Dammit! Next time for sure.

My gym just bought a few kettlebells, by the way. Only 6 and 8 kilos so far. Feels good to swing them out, it's probably good for the shoulders.

 

[Izick]

Thanks fella.

You're welcome Sheamus

 

[Szu]

Ugh, nothing important to report, just venting.

I haven't been back to the gym in more than a week because of a stomach virus. Couldn't hold down any food. Lost about 4-5 pounds.

First day back, but still no where near 100%. However, I'm proud of the fact the I didn't try to "tough" it out and fight through the sickness. I could have infected the whole gym.

 

[Izick]

Ugh, nothing important to report, just venting.

I haven't been back to the gym in more than a week because of a stomach virus. Couldn't hold down any food. Lost about 4-5 pounds.

First day back, but still no where near 100%. However, I'm proud of the fact the I didn't try to "tough" it out and fight through the sickness. I could have infected the whole gym.

This is good.

I beat myself up whenever I can't go either, but you have to understand that sometimes, for whatever reasons, you just can't go.

 

[Sanky Panky]

Question Fitness-Gaf!!

I know it all depends on the individual, but how are you energy levels at night when working out at night vs morning?

I know it might be a strange question, but I ask because I am currently studying hard (at least 2-3 hours per day) for a big test in June, but also want to squeeze in a 3 month excercise routine.

My options are:

- Wake up at 6 am and work out in the morning, potentially being burned out from 8-12 at night which is mostly when I study

or

- Work out after work 7-8pm then study from 8:30 to 12 at night. I could either be energized from the workout or I could be bombed out and it could back-fire.

Anybody have any experience with this/ suggestions?

Thanks

 

[Jason's Ultimatum]

So I might have Mono which would explain my difficulty with my workouts, increased fatigue, and stomach pains.

Anyone else ever workout with Mono?

Stealth brag

 

[hawkshockey11]

Question Fitness-Gaf!!

I know it all depends on the individual, but how are you energy levels at night when working out at night vs morning?

I know it might be a strange question, but I ask because I am currently studying hard (at least 2-3 hours per day) for a big test in June, but also want to squeeze in a 3 month excercise routine.

My options are:

- Wake up at 6 am and work out in the morning, potentially being burned out from 8-12 at night which is mostly when I study

or

- Work out after work 7-8pm then study from 8:30 to 12 at night. I could either be energized from the workout or I could be bombed out and it could back-fire.

Anybody have any experience with this/ suggestions?

Thanks

Go with the plan that allows the most sleep.

 

[Enco]

Question Fitness-Gaf!!

I know it all depends on the individual, but how are you energy levels at night when working out at night vs morning?

I know it might be a strange question, but I ask because I am currently studying hard (at least 2-3 hours per day) for a big test in June, but also want to squeeze in a 3 month excercise routine.

My options are:

- Wake up at 6 am and work out in the morning, potentially being burned out from 8-12 at night which is mostly when I study

or

- Work out after work 7-8pm then study from 8:30 to 12 at night. I could either be energized from the workout or I could be bombed out and it could back-fire.

Anybody have any experience with this/ suggestions?

Thanks

No way in hell I can do a morning workout. Option 2 for me. Plus waking up earlier sucks.

 

[parrotbeak]

There's no way I'd be able to study after my workout, but it depends what you are doing. Sleep is a necessity especially when training.

IMO studying should be your priority if you're in college. You have the rest of your life to train, only a few years to get a college education. College should be helping you get the life you want that will allow for time to train.

So I would go with Option 2 but leave sufficient energy after the workout to study.

 

[kylej]

Working out in the morning rules once you get used to it. I'm not a morning person, but lifting, hitting the shower, going to work, and being able to just go home and relax after a day at the office is awesome.

 

[Anton Sugar]

Move North of Vag... bump it up 10!

(Seriously though, when you get to the point when you're only able to squeeze out 1 or 2 reps, then drop down to 5lbs increments)

Good call, thanks. I figured if I can get 3 or less, then I can drop to 5lb increments.

Good work! How many cycles have you gone now since you started (or the last reset)?

I've done 5/3/1 a few times before (twice, actually) and am aiming for finally hitting a 405 squat (come close, but some weird injury always sets me back). Currently, I'm on my 4th cycle.

 

[deadbeef]

Good call, thanks. I figured if I can get 3 or less, then I can drop to 5lb increments.



I've done 5/3/1 a few times before (twice, actually) and am aiming for finally hitting a 405 squat (come close, but some weird injury always sets me back). Currently, I'm on my 4th cycle.

Isn't it funny how those big milestones like adding another set of 45s to a lift seem to be like some sort of asymptote? You can make great strides in approaching it but the closer you get the harder it seems to cross it.

 

[Timedog]

I kinda got last post'd on the last page, but I have soreness in my hips from laying too much one day. Soreness is in my spine close to where the spine connects to the hips, about where the elastic band of your underwear is. Can mostly feel it when I bend over, and was not able to do deadlift last night because of it. Anyone ever get this and know a good stretch or something to help it?

 

[Trey]

I kinda got last post'd on the last page, but I have soreness in my hips from laying too much one day. Soreness is in my spine close to where the spine connects to the hips, about where the elastic band of your underwear is. Can mostly feel it when I bend over, and was not able to do deadlift last night because of it. Anyone ever get this and know a good stretch or something to help it?

I had pain in my back last week and the stretches I would do were the regular toe touch with legs straight and standing while leaning and letting your arms hang behind you. I like to think it helped me.

 

[lenovox1]

I kinda got last post'd on the last page, but I have soreness in my hips from laying too much one day. Soreness is in my spine close to where the spine connects to the hips, about where the elastic band of your underwear is. Can mostly feel it when I bend over, and was not able to do deadlift last night because of it. Anyone ever get this and know a good stretch or something to help it?

Butterfly stretch, pigeon pose, forward bend, seated forward bend w/ one leg in, cat and cow, and I'd use a foam roller.

 

[Ashhong]

I'm so sad, failed 65lb OHP on the last rep of my 5th set for StrongLifts today Hate OHP.

on the plus side, I think I discovered hip drive on my squats today. That shit is awesome.

 

[Diatribe1974]

So I super strained my calves 2 days ago (most like a combination of not stretching them well enough pre-workout and during and simply pushing too much weight, too soon). As a result, they feel like that state you get when your calves cramp up on you are are super sore/raw for a little bit afterwards, except that it's like that all the time. So I took took working the lower body today (made it my day I normally take off, as my "Off Day" instead of Thursday). Will resume upper body tomorrow & give the calves some rest and watch myself better next go-around.

I'm finding myself hitting up the free weights more and more the last time or two I've been at the gym as while the machines are nice and all, nothing beats laying down on a bench and doing a proper bench press, instead of what the machines give you. I love curls via either 2 barbells or a single bar to work both arms at once. Same goes with the rest of my exercises. The one area I'm NOT looking forward to, is the inclined situps: A fat mans bane. Ah well, at least when I start working out my back (will be using a barbell of some weight, as I'm not sure how much yet since I'm going to abandon the one lower back based machine that has be pushing the entire weight allowance of the machine to still feel unsatisfied with it)

Sorry if I'm rambling, just a lot of thoughts going through my head right now.

Oh yeah, this week, I did my step up with all my sets (additional 5-10lbs for everything depending on which muscle group) and I'm back to the "Crap, I'd forgotten what it was like to be a little sore after working out", but I know this'll fade in a couple days as my body gets used to the new amount.

 

[JB1981]

Did hiit with the treadmill at max incline tonight. Hard as hell! Running is quite different from the Stairmaster! Definitely need to work on my lung capacity

 

[thomaser]

The one area I'm NOT looking forward to, is the inclined situps: A fat mans bane.

Lots of people in the know think that sit-ups and crunches shouldn't be done at all, since they make your spine curve forwards. So I believe you could drop them with good conscience. Do planks instead, a much safer exercise that hits your abs just as hard. Or, if you really want to punish yourself, do the "stirring the pot" on an exercise ball...

 

[Chittagong]

Question about catching the cold - I've got a sore throat, sneezing and running nose today, but no fever. Should I cancel my PT/boxing&core session tomorrow? Will it make things worse or even be dangerous, what's the principle?

 

[AdventureRacing]

Question about catching the cold - I've got a sore throat, sneezing and running nose today, but no fever. Should I cancel my PT/boxing&core session tomorrow? Will it make things worse or even be dangerous, what's the principle?

I'm not sure but i think you would be better off having the day off, resting and getting back into once you're no longer sick.

 

[Enco]

Question about catching the cold - I've got a sore throat, sneezing and running nose today, but no fever. Should I cancel my PT/boxing&core session tomorrow? Will it make things worse or even be dangerous, what's the principle?

I was out of action for the same reason for around 5 days. It was pretty bad. Luckily it was towards the end of the week so I only missed two workouts. Still sucked though.

I would take it easy and rest like Adventure said.

 

[Chittagong]

Ok, thanks guys, will cancel... Hope it's gone by Monday session

 

[SeanR1221]

Hit 95 on the press yesterday. Can't wait to finally do 100 next week.

Also hit 225 on deadlifts. I suppose two plates is a little milestone

 

[kylej]

I love curls via either 2 barbells or a single bar to work both arms at once. Same goes with the rest of my exercises.

Are you using a straight bar for curls? Just be aware that as the weight goes up, it'll put a lot of stress on your wrists. Us an EZ Curl or dumbbells if possible.

 

[HarryHengst]

Question about catching the cold - I've got a sore throat, sneezing and running nose today, but no fever. Should I cancel my PT/boxing&core session tomorrow? Will it make things worse or even be dangerous, what's the principle?

if you can make other people sick, dont go. So yeah, with sneezing and a running nose i wouldnt go.

 

[Petrie]

Are you using a straight bar for curls? Just be aware that as the weight goes up, it'll put a lot of stress on your wrists. Us an EZ Curl or dumbbells if possible.

Every bit of literature I've read says to avoid EZ curl bars as they do not allow the full ROM. Where did this info come from?

 

[JB1981]

Question about catching the cold - I've got a sore throat, sneezing and running nose today, but no fever. Should I cancel my PT/boxing&core session tomorrow? Will it make things worse or even be dangerous, what's the principle?

probably late to this but no i wouldn't cancel.

 

[kylej]

Every bit of literature I've read says to avoid EZ curl bars as they do not allow the full ROM. Where did this info come from?

Dunno, I use dumbbells for curls on an incline bench. I've used the EZ bars for preacher curls before though and thought it had pretty good ROM.

 

[abuC]

Hit 95 on the press yesterday. Can't wait to finally do 100 next week.

Also hit 225 on deadlifts. I suppose two plates is a little milestone

Keep up the good work.

 

[lenovox1]

probably late to this but no i wouldn't cancel.

Agreed, you don't need to rest when you have the common cold. Colds are normally contagious for about 48 hours, so you could have gone to your session.

 

[Diatribe1974]

Are you using a straight bar for curls? Just be aware that as the weight goes up, it'll put a lot of stress on your wrists. Us an EZ Curl or dumbbells if possible.

I prefer single arm workouts for my biceps so yeah, I'm using dumbbells for them.

Nice thing about me finally working out after work, is that between how I watch what I eat while I'm at work (I'm in a position in which "stepping out real fast" to grab a bite to eat is very easy) and after work, heading to the gym to work out has limited my after hours eating. As a result, all the excess weight I'd re-gained after dropping a ton, is slowly coming back off.

For reference, my start:

Age: 37
Height: 5'11"
Weight: 277 (289 was start)
Goal: Strength
Current Training Schedule: 6 day schedule (Upper Body/Lower Body Alternating)
Current Training Equipment Available: Machines/Free Weights/Cardio
Comments: Motivation provided by a 15 year old son who's as strong as I am now.

 

[MjFrancis]

Health can never be divorced from Strength. The second is an inevitable sequel to the first.

There are fewer plagues and pestilences, but there would appear to be an infinitely greater number of sickly, weedy, stunted people than there used to be.
The reason is not far to seek. There is a universal urban immigration, a vast increase in the numbers of those who are engaged in indoor and sedentary occupation, and only here and there is any attempt made to combat the consequent unhealthy conditions of life with the only satisfactory weapon, Rational Physical Exercise.

George Hackenschmidt penned these quotes in his introductory chapter of The Way to Live in Health and Physical Fitness in 1935. They just as well could have been penned in 2012! He goes on, and I just as well could transcribe the entire thing, but the introduction really caught my eye. There's some portions of the book which may appear outdated or superseded by modern methods, but much of it is still sound and the book remains a very worthwhile read. Some entertaining ye olde style pictograms of mustachioed men performing brutal weighted neck bridges are included. So what's not to like?

The Way To Live [PDF]

 

[-viper-]

George Hackenschmidt penned these quotes in his introductory chapter of The Way to Live in Health and Physical Fitness in 1935. They just as well could have been penned in 2012! He goes on, and I just as well could transcribe the entire thing, but the introduction really caught my eye. There's some portions of the book which may appear outdated or superseded by modern methods, but much of it is still sound and the book remains a very worthwhile read. Some entertaining ye olde style pictograms of mustachioed men performing brutal weighted neck bridges are included. So what's not to like?

The Way To Live [PDF]

doesn't work

 

[jts]

doesn't work

http://www.sandowplus.co.uk/Competition/Hackenschmidt/wtl/The Way To Live.pdf

 

[MjFrancis]

Should be working now. Also of note is that the PDF is somewhat large at 14.17MB. If I ran an editorial my proofreading, especially regarding links, would have to be much better.

 

[hawkshockey11]

weight lifting shoes? http://www.shop.puma.com/Collection...ce=GAN_Internet Brands - Ben's Bargain Center

 

[parrotbeak]

weight lifting shoes? http://www.shop.puma.com/Collection...ce=GAN_Internet Brands - Ben's Bargain Center

"Cushy midsole for comfort and support" - probably not.

 

[Agyar]

Are you using a straight bar for curls? Just be aware that as the weight goes up, it'll put a lot of stress on your wrists. Us an EZ Curl or dumbbells if possible.

Supinated grip offers more bicep contraction. Neutralizing the grip with an ez curl bar may make curling easier but it also makes it less useful.

I suggest curling an Olympic bar in the squat rack.

 

[Petrie]

I suggest curling an Olympic bar in the squat rack.

Ideally with 5lbs on each side.

 

[balddemon]

my workout today was terrible

tired as fuck cuz i had a basketball game yesterday and didn't get to sleep til 1am (up at 553am for work). i moved yesterday to today so i would be fresh for the game...i think i will just workout on the game days and deal with it.

bench - 160 3x3 (did 1 rep of 180 accidentally -_-)
squat - 225 3x5
deadlift - 265 1x5

i lowered all the weights a bit to compensate for my exhaustion.

 

[Timedog]

Supinated grip offers more bicep contraction. Neutralizing the grip with an ez curl bar may make curling easier but it also makes it less useful.

I suggest curling an Olympic bar in the squat rack.

Why? Unless your gym has a ton of squat racks, you're probably impeding someone elses workouts unnecessarily.

Straight bar curls are also much worse on your wrists.

 

[Anton Sugar]

I'm inclined to say that if straight bar curls are given you major wrist pain, you should strengthen your grip/wrists and flexibility.